Week of 2019.09.09 - 2019.09.14

MONDAY

Barbell weighted step-ups: 4 x 8 reps per side

With a partner, complete 50-40-30-20 reps of:
Rowing for calories
Thrusters (95 lb / 65 lb)
During row, non-working partner holds barbell overhead; during thrusters, non-working partner holds front plank.

TUESDAY

Clean complex: 1 power clean + 1 hang squat clean
Find a heavy set, working up over a minimum of 6 sets

3 rounds for time:
15 hang power cleans (115 lb / 80 lb)
15 lateral burpees over barbell

WEDNESDAY

As many rounds and reps as possible in 7 minutes of:
12 wall ball shots
12 kettlebell swings
35 double-unders

Rest 3 minutes, then repeat the workout

4 supersets of:
A1. Deadlift static hold, 45 seconds
A2. Weighted wall sit, 45 seconds

THURSDAY

Snatch complex for technique: 1 power or squat snatch + 1 hang power or squat snatch, 6 sets at a moderate load

For time:
100-foot plate-overhead lunge
5 rope climbs (legless if possible)
100-foot plate-overhead lunge
4 rope climbs
100-foot plate-overhead lunge
3 rope climbs
100-foot plate-overhead lunge
2 rope climbs
100-foot plate-overhead lunge
1 rope climbs
100-foot plate-overhead lunge

FRIDAY

Push press: build to a heavy triple, then complete 2 x 6 to 8 reps at 80% of heavy triple load

For time:
50-calorie row buy-in
5 rounds of
• 2 power cleans
• 2 push jerks
• 5 front squats
• 10 pull-ups
• 10 handstand push-ups

SATURDAY

With a partner, complete for time:
1-mile run buy-in
10 rounds of
• 16 burpee box jump-overs
• 16 deadlifts (225 lb / 155 lb)
1000-meter row cash-out
Partners complete the run together; alternate other movements as desired.